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Wod

Segunda | 14.09.20

Kamon – Kamon Start

Warm-up

7′: Full Body Warm-up 1 (No Measure)

10 Giros de ombros frente e trás

10 Giros de braço frente e trás

10 Toques no pé

10 Goodmorning mãos atrás da cabeça

10 Step + toque no pé

5 Inchorm + Superman

5 Flexões

5 Air Squat lento + 5 rápidos

5 Jumping Squat

30 Jumping Jacks

30 Mountain Climber

* Do as much you can do in the time given

Metcon

4′: Metcon (AMRAP – Reps)

2′ Max Bent Over Row

1′ Left Arm

1′ Right Arm
Rest 2′

Metcon

18′: Metcon (Time)

For Time CAP 18′

Buy In: 100 Speed Climbers

4x

5 V-Ups

10 Hollow Rock

15 Ktb/Db Thrusters

Rest 2′

4x

10 Hollow Rock

5 V-Ups

15 Ktb/Db Thrusters

Cash Out: 100 Speed Climbers